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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s work should be challenging to work for the full 45s without stopping, but try to do so. More like 75% effort so you can sustain yourself for the entire 30 minutes.


(3:00 – 15:00)

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation


Warm-up Overhead Squats. These shoud be light today.


Metcon (No Measure)

EMOM 30:

Minute 1: 45s Farmer Carry (70, 53)

Minute 2: 45s Squat Thrusts

Minute 3: 45s Shuttle Runs

Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35#s, 25#s)

Minute 5: 45s Double Unders

Minute 6: 45s KB Windmills

Extra Credit

(55:00 – 60:00)

Wall Sit passing the medball from person to person. See how many times you can go as a group without stopping.